Matus Kozacik

Strength introduction

Upper back Massage

SET 1

REPS 30sec

WEIGHT no

TEMPO no

REST no

Psoas Massage

SET 1

REPS 30sec each

WEIGHT no

TEMPO no

REST no

Glute Massage

SET 1

REPS 30sec each

WEIGHT no

TEMPO no

REST no

Hamstring Massage

SET 1

REPS 30sec each

WEIGHT no

TEMPO no

REST no

Adductor Massage

SET 1

REPS 30sec each

WEIGHT no

TEMPO no

REST no

Quadriceps Massage

SET 1

REPS 30sec each

WEIGHT no

TEMPO no

REST no

Dead Bug 1-LEG Fixed

SET 2

REPS 8each

WEIGHT no

TEMPO no

REST 30sec

SIDE PLANK REG. w/ ABDUCTION

SET 2

REPS 8each

WEIGHT no

TEMPO no

REST 30sec

Shoulder tap

SET 2

REPS 8each

WEIGHT no

TEMPO no

REST 30sec

Bird dog

SET 2

REPS 8each

WEIGHT no

TEMPO no

REST no

WALL SQUAT / ISO HOLD

SET 2

REPS 30sec

WEIGHT 0

TEMPO ISO

REST 30sec

SPLIT SQUAT BW

SET 2

REPS 12each

WEIGHT no

TEMPO 412

REST 1min

PUSH-UP REGRES

SET 2

REPS 12

WEIGHT no

TEMPO 412

REST 1min

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

SET 2

REPS 12

WEIGHT no

TEMPO 412

REST 1min

LATERAL RAISE 1-LEG w/ MiniBand

SET 2

REPS 12each

WEIGHT no

TEMPO 412

REST 30sec

Cook hip lift

SET 2

REPS 12each

WEIGHT no

TEMPO 412

REST 30sec

TREADMILL WALK

SET 1

REPS 15min

WEIGHT no

TEMPO 8km/h

REST no

INCLINE 5%